Wednesday 3.9.16

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PEFORMANCE
A. Every 2 minutes x 6 sets (12 minutes)
Snatch Balance x 2 reps + Overhead Squat x 2 reps
B. Every minute on the minute x 8 minutes
Even – Power Snatch x 1.1.1 rest 10s btw singles
Odd – Strict Toes to Bar x 2.2.2 rest 10 seconds btw doubles *straight legs entire time*
C. For Time:
15.12.9
Front Rack Lunge Step 115/75#
Wall Ball x 2 (30/24/18)
Double under x 3 (45/36/27)
FITNESS
A. Every 2 minutes x 6 sets (12 minutes)
Dumbbell Step over x 10 reps
B. Every minute on the minute x 8 minutes
Even – Banded Good Morning x 12-15 reps
Odd – Strict Toes to Bar x 2.2.2 rest 10 seconds btw doubles *straight legs entire time*
C. For Time:
15.12.9
Front Rack Lunge Step
Wall Ball x 2 (30/24/18)
Double under x 3 (45/36/27)

Tuesday 3.8.16

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PERFORMANCE
“IWT”
12 Dumbbell Thruster 50/30# per hand
30 second Burpee Pullup
90s Row for meters
rest 2 minutes x 3 sets
– rest 4-5 minutes-
8 Hang Power Clean 165/110#
20s Max Effort Toe Touches 45# plate
2 minute Airdyne for Cals
rest 2 minutes x 3 sets
– rest 4-5 minutes-
Two Sets:
Single Arm Bar Hang Hold – Accumulate 20s per arm
Bird Dog x 5/side w/ pause in extended point w/ neutral spine
FITNESS 
“IWT”
12 Dumbbell Thruster 50/30# per hand
30 second Burpee Pullup OR Burpees
90s Row for meters
rest 2 minutes x 3 sets
– rest 4-5 minutes-
8 Deadlift
20s Max Effort Toe Touches 45# plate
2 minute Airdyne for Cals
rest 2 minutes x 3 sets
– rest 4-5 minutes-
Two Sets:
Single Arm Bar Hang Hold – Accumulate 20s per arm
Bird Dog x 5/side w/ pause in extended point w/ neutral spine

Monday 3.7.16

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PERFORMANCE
A. Every 2 minutes x 6 sets (12 minutes)
Clean w/ pause at knee x 2 singles + Clean w/o pause
B. Every minute on the minute x 8 minutes
Even – Back Squat x 3 reps *2s pause in first rep only*
Odd – Towel Ring Row w/ pause at bottom and top of each rep x 5-7 reps
C. Complete as many rounds and reps as possible in 7 minutes of:
5 Toes to Bar or 3 Muscle ups
3 Burpee Box Jump over 30/24″
1 Squat Clean 205/135#
FITNESS
A. Every 2 minutes x 6 sets (12 minutes)
Clean Romanian Deadlift w/ pause at lowest point x 6 reps + FLR on Hands x 30 seconds
B. Every minute on the minute x 8 minutes
Even – Back Squat x 3 reps *2s pause in first rep only*
Odd – Towel Ring Row w/ pause at bottom and top of each rep x 5-7 reps
 
C. Complete as many rounds and reps as possible in 7 minutes of:
7 Goblet Squat
5 Toes to Bar
3 Burpee Box Jump over

Saturday 3.5.16

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PERFORMANCE/FITNESS
A. Three Sets
Lateral Dumbbell Step up x 6/leg
Crawl x 10 steps forward + 10 backward **knees under hips, hands under shoulders**
Crawl x 10 steps lateral in each direction
Side Plank up x 12/side
B. In teams of two, completely the following for time:
2k Relay Row or 150/100 Cal Airdyne
100 Pushups
150 Renegade Rows (No push up just Row here)
200 Air Squats
2k Relay Row or 150/100 Cal Airdyne

Friday 3.4.16 or 16.2

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16.2 RX
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.
Stop at 20 minutes.

16.2 Scaled
Beginning on a 4-minute clock, complete as many reps as possible of:
25 hanging knee raises
50 single-unders
15 squat cleans, 95 / 55 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
13 squat cleans, 115 / 75 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
11 squat cleans, 135 / 95 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
9 squat cleans, 155 / 115 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
7 squat cleans, 185 / 135 lb.
Stop at 20 minutes.

16.2 Fitness
Beginning on a 4-minute clock, complete as many reps as possible of:
25 hanging knee raises
50 single-unders
15 Hang Dumbell Squat Clean @ light weight
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
13 Hang Dumbell Squat Clean @ moderate weight
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
11 squat cleans, 135 / 95 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
9 Hang Dumbell Squat Clean @ Heavy weight
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
7 Hang Dumbell Squat Clean @ Heavier Weight
Stop at 20 minutes.

Thursday 3.3.16

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PERFORMANCE/FITNESS
A. Prehab Work
Prone PVC Pass Thru x 6-8 reps
Band Int/External Rotation x 10/position
Scap Pullup x 2 @5555
 
B. Spend 8 minutes working on Gymnastics movements – Not limited too – Muscle ups, Pistols, Hollow & Arch Positions, Kipping of any kind, Strict positional work
C. Three Sets:
Single Arm Dumbbell Bench Press w/ glute bridge x 8/arm
– immediately into
Supinated Grip Barbell Row x 5 reps
– immediately into
Single Arm Farmer Carry x 50ft /arm *shoulder back, palm forward, watch for any leaning or compensating in midline*
rest 20 seconds
D. Five Sets:
20/15 Cal Airdyne or 18/12 Row
12 Jumping Lunges
Pushup x Max unbroken reps *Anything more than a 1s pause at top is out as well*
rest 90 seconds

Wednesday 3.2.16

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PERFORMANCE
A. Power Clean from above knee + Power Clean from below knee (2+1) –
12 minutes to build to heavy of complex**
B. Every minute on the minute x 8 minutes
Even – Front Squat x 5 reps ** building to heavy 5 reps today**
Odd –  Strict Supinated Grip Weighted Pullup x 3 reps or Strict Supinated Grip Pullup x 4-8 reps @3030 **
C. Complete as many rounds and reps as possible 9 minutes:
10 Burpees
8 Hang Dumbbell Squat Clean 40/30#
6 Muscle ups
FITNESS
A. Every 2 minutes x 6 sets (12 minutes)
Dumbbell Step up x 7/leg + Bar Knee Tuck Hold x 20-30 seconds
B. Every minute on the minute x 8 minutes
Even – Front Squat x 5 reps *building**
Odd – Strict Supinated Grip Pullup x 4-8 reps @3030
C. Complete as many rounds and reps as possible 9 minutes:
10 Burpees
8 Hang Dumbbell Squat Clean
6/4 Strict Pullups

Tuesday 3.1.16

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PERFORMANCE
“IWT”
8 Back Squats 225/155#
2 minute Row for meters
rest 2 minutes x 3 sets
– rest 4 -5 minutes-
4 Burpee Box Jump over 24/20″
8 Deadlift 225/155#
2 minute Airdyne for Cals
– rest 4-5 minutes –
Two Sets:
Single Leg Romanian Deadlift w/ kettlebell x 5/leg
Bottoms up Get up x 1/arm
FITNESS
“IWT”
8 Back Squats
2 minute Row for meters
rest 2 minutes x 3 sets
– rest 4 -5 minutes-
4 Burpee Box Jump over
8 Deadlift
2 minute Airdyne for Cals
– rest 4-5 minutes –
Two Sets:
Single Leg Romanian Deadlift w/ kettlebell x 5/leg
Bottoms up Get up x 1/arm

Monday 2.29.16

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PERFORMANCE
A. Three Position Snatch (Hip+Snatch from above knee + Snatch from below knee –
12 minutes to build to heavy of complex**
B. Every minute on the minute x 8 minutes
Even – 3 Position Snatch @80% of A x 1 rep
Odd – Box Jump w/ step down 24/20″ x 30 second Amrap
C. Five Rounds for time
7 Overhead Squat 135/95#
7 Chest to Bar Pullup
 
FITNESS
A. Every 2 minutes x 6 sets (12 minutes)
Snatch Grip Deadlift x 3 reps **build to a heavy triple over the sets today**
B. Every minute on the minute x 8 minutes
Even – Russian Kettlebell Swing x 20s Amrap *heavy*
Odd – Box Jump w/ step down x 30 second Amrap
C. Six Rounds for time:
8 Cal Row
6 Ring Row
4 Heavy Goblet Squat

Sunday 02.28.16

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PERFORMANCE/FITNESS 
A. 10 -12 minutes of Work:
Get up x 1/arm
Leopard Crawl x 20ft forward *hands under shoulders, knees under hips, tight body entire time
Single Leg Romanian Deadlift w/ Kettlebell x 4/leg
Leopard Crawl x 20ft forward *hands under shoulders, knees under hips, tight body entire time
Single Arm Hang Hold x 10-20s/arm
B. Every 6 minutes x 5 sets
6 Single Arm Overhead Plate Walking Lunges  (3L arm + 3R arm)
12 Jumping Lunges AFAP
24 Single Leg Rope Skips (12L + 12R)
36s Airdyne or Row Sprint
C. Optional Finisher –
Accumulate 90s of a Bar L Sit or Knee Tuck hold